Wednesday - CrossFit


Deadlift (3-3-3-3-3)

Technical 3 rep max, double overhand and super pretty

Metcon (Time)

3 rounds for time
400m Run
50 Wall balls 20/14


400m Run - Steady pace, able to hold a broken up conversation, scaled by distance to 200m

Wall balls
- Performed in sets no less than 15-20. If able to perform 40 or more unbroken from the start then scale up, unless the weight is already Rx.

Dan Shrum